More community happenings!

Coach Tim will offer the following CFEndurance WODs to round our the endurance series this fall. All will meet at the Upper Merion High School Track located at 435 Crossfield Road, King of Prussia

Thu 9/20 5:30 at the UMHS Track

Mon 9/24 5:30 at the UMHS Track MILE TimeTrial DAY

Wed 9/26 6:30 at the UMHS Track

Mon 10/1  5:30 at the UMHS Track

Thu 10/11 6:30 at the UMHS Track

Mon 10/15 5:30 at the UMHS Track

Restaurant Alba is offering prepared meals to go.  "Inspired Meals by Alba" is a new line of pre-packaged healthy meals designed and produced by Restaurant Alba of Malvern Pennsylvania. All items are packed in microwaveable containers and can be frozen. They are made with whole foods such as local and seasonal vegetables and grass-fed meats with a heavy use of organics. The majority of the meals are paleo however there are always healthy non paleo options.

Myself and some of the coaches have tried these meals and they are AMAZING. Click here to see the list. We would need to place an order by Sunday for delivery on Thursday evening.  Print out the list and if you choose to order place it in the envelope at the box with your check or cash at the box by Saturday and we will process the order weekly. 

W.O.D.9.13.12

 Keith & Ryan

6, 7, 12 & 4:30 Results:

With a 15 minute time limit, complete the following nine movements with as heavy a load as possible.

1. Deadlift

2. Clean and Jerk

3. Snatch

4. Back Squat

5. Push Jerk

6. Front Squat

7. Press

8. Thruster

9. Overhead Squat

Score is total completed

Coaching Tips: Scale load and movements to match your current fitness level. You will have one bar and one rack in which to use to perform these movements. The only exception will be determined by the size of the class, in which case, a rack may be shared. There will have to be a strategy applied to what loads to attempt for each lifts, as well as how to place plates on the bar, as you will have to change out the plates yourself. You can have multiple attempts at each lift, but you need to be aware of the time limit at all times. So, choose your loads carefully and with much thought. Most of the hour will be spent warming up for this workout. The deadlift, back squat, snatch, front squat and overhead squat will probably require the most amount of time warming up.

(compare to 8.31.11) 

Quote: 

“A brave man acknowledges the strength of others.”

 ― Veronica Roth, Divergent

Results:
Bekah 975lbs.
Mike S 1,150lbs.
Nina 1,305lbs.
Steve Z 625lbs.
Heather 688lbs.
Rebecca 1,025lbs.
Jay E 2,795lbs.
Lauren Mer. 945lbs.
Chip 16:42.5lbs.
Oleg 1495lbs.
Wax 1,825lbs.
Rinat 1,335lbs.
K.T. 1,120lbs.(forgot 1 lift!)
Dianne 695lbs.
Nick C 1,440lbs.
Aimee 1415#
Vinnie 1135#
Sharon 710#
Coxhead 1645#
Lam 1420#
Becca 705#
Joy 885#
Alisson 1285#
Tim H 1455#
King 1370#
Roman 1190#
Joe C 1515#
Justin 1585#
Gene 1690 lbs
Jen S 1205
Paul S 2065
Keith 2115
Ryan 2440
Jim C 1645
Becky C 840
Calvin ?
Patrick?
Chris A?
Stasie?
Arin?
Sharon?

Community happenings!

On Saturday September 29th, CrossFit Delaware Valley is hosting their 2nd annual Will WOD for Beer event. This is not a competition but a fun day of WODs with other CrossFit affiliates from the Philly area.  As with last year, anything goes, so be ready! Athletes will complete at least 2 WODs, followed by wings, merriment, and of course, BEER! Del Val is asking participants to bring $5 (to help cover wings) and a six pack or adult beverage of your choice.


Coach Plentus is hosting his infamous Clean and Jerk Clinic on Sunday 9/23 from 11AM-2PM. There is a 10 person cap on this seminar. Sign up via MindBody or email chris@crossfitkop.com to reserve your spot today. Click here for more details.


First the Philly Cow share...now the Pork Share and the Salmon share...get ready and react quick we need to fill the Salmon soon! Click here for more details and next steps.

W.O.D.9.12.12

Max effort day!!!

Prowler Push 100 Meters (to/from the wall)(135#/205#)

800 Meter run

rest

Complete three rounds of the above with complete rest between rounds. Score is time results from each round.

For example Athlete A: 3:50, 4:05, 4:10

Quote:

“Courage is found in unlikely places.” 

― J.R.R. Tolkien

Results:
Pete W (205,160,110) 6:22/8:16/5:54
Gina (135,100,70) 7:18/7:27/6:48
Kelvin (200,180,150) 7:31/7:27/6:48
Bekah (135,100,100) 6:53/7:02/6:52
Roni (90,70,40) 10:10/7:15/6:30
Chip (205,180,180) 8:52/6:31/6:43
Brian D (130,110,110) 8:53/5:35/5:33
Susie (45,35,20) 11:38/6:40/6:20
Steve Z (70,70,70?)? 7:20/7:48/7:39
Dan M 5:51(135),7:10(135),7:15(110)
Mark B 7:06(185),4:45(155)
Ryan 5:40, 5:55, 7:01 rx
Tim McC 8:42(205),7:18(185),7:37(185)
Dianne 5:23(90),5:33(20)400m runs
Kim G 6:26,7:04,7:18 (90)
Mark C 7:04,7:12,7:23 (170)
John Sch 5:45(205)6:25(205)6:22(185)
Nick 5:28, 5:41(155 lbs)
Mike F 7:00/7:24/6:58 Rx
Tanner 5:43/6:28/5:40 Rx
TimHenn 6:27/6:40/7:11 Rx
Brian R 6:24/6:08/5:57 (180)
WW 7:21/7:15/6:45 (180)
Joe C 5:35/6:33/5:47 (180)
Jim C 5:29/5:33/5:27 (180)
Ryan S 5:37/6:35/6:24 (140)
Rachael 7:01/7:03/6:43 (90, 1k row)

W.O.D.9.11.12

A 9.11. CFKoP original commemorative Team WOD
(teams of 2 athletes will work to complete the work load, one athlete working at a time)

Bear Crawl 500 feet total (down and back 5 times)
100 Step-ups (45#/25#)
100 Sumo Deadlift High Pulls (75#/55#)
100 Step-ups (45#/25#)
Bear Crawl 500 feet total (down and back 5 times)
Buddy Carry 200 feet total (carry down and back twice)

This workout is intended to honor and remind us of the bravery that a firefighter or other hero may have demonstrated on that horrific day. The bear crawls remind us that we may not always be able to walk tall into any situation but that should not deter us from the end goal of helping someone in need. The step-ups remind us of the endless flights of stairs that many brave souls endured in order to help others in need. The sumo deadlift high-pulls remind us of the rubble that needed to be removed in order to save the life of a complete stranger. Finally, the buddy carry will remind us that we are all in this together and that life is the greatest of gifts and it is the only thing worth dying for.

We would like to thank every person that gave their life in service on 9-11-01 and every member of the armed services that continue to fight for our freedoms and safety to this day.
Words will never be enough! Thank you.

Past Results:
(compare to 9.11.11) or  (compare to 9.11.10) or (compare to 9.11.09)

Birthday:
Happy Birthday Jen S! Thanks for all you do for CFKoP!

Community Notes:
Who's in for this Saturday's Beat the Street WoD? Open to all members and non-members. Click HERE to find out more. We hope to see you all on Saturday. 

How is your nutrition challenge going? Post to comments and let us know.
Recently Susan, Steph V, KSB and Ken attended the book signing for Melissa Joulwan's book Wel Fed Paleo Recipes. This is a GREAT recipe book. Check out Laura's take on the Wel Fed Bora Bora meatballs.

Quote:

“Success is not final, failure is not fatal: it is the courage to continue that counts.” 

― Winston Churchill

Results:
Kim G/Ellie 25:10 (20#db)
Rebecca/Gina/LaurenMerr. 23:39 (20#db,20"box)
Oleg/Wax 23:32 Rx
Nina/KT 20:12 Rx
Ditty/ Lizzy 22:55 15/45
Nick/Miranda/Kyle (Rx,Rx,25/55)
Jim C/Gene 22:30 Rx
Derreck/AJ 32:56 RX
Sean C/Damien 23:18 RX
Paul/Diego(35DB,24SU)/John S(100lb Ammo FC) 28:22 RX
Steph/Diane 29:46 RX
Jason H/Jess C 21:44 Women RX
Mike P/Albert 26:45 RX
Linda/Kathy Scale 29:10
Sean/Leslie Scale 27:36
Bo/Arin/Sharon 30:50 Rx
Joy/Mel 27:25 Buddy carry sub
JZ/Travis 25:32 (35#)
Justin H/Justin R 27:33 Rx
Ben/WW 24:05 30#/65#
Aimee/John C 18:30 RX
Keith B 28:40 50's solo Rx
Mark S/Lisa 30:59 15/30# 45#
Alison/Susan 23:06 Rx
Kara/Chris 45#SDLHP/15DB 25:47
Barb (rx)/Amanda (20DB/45#)/BethO (rx) 26:28
BJ/Nick 30#DB/65SDLHP 22:15

Photos:

W.O.D.9.10.12

 Barb

 Joy

WW


"Hit the Wall"

For time complete:

200 Double Unders

100 WallBalls (14# to 9'-20# to 10')

50 Kettlebell swings (35#/55#)

25 Wall Ascents (6ft/8ft)

*This workout can be completed in any order or in any segments that the athlete chooses.

Quote: 

"If a man insisted always on being serious, and never allowed himself a bit of fun and relaxation, he would go mad or become unstable without knowing it."

-Herodotus

Results:
Rx
King 30:15
Wax 27:16
Rebecca 31:04
KT 22:56
Klutch 29:10
Nina 19:04
Peter 24:30
Balmer 19:59
John C 20:50
Schaefer 20:10
Joe C 29:45
Jason 34:33
Lam 26:14
Joy 35:41 (1st wall ever!)
Dan L 22:39
 Mike P 27:57 
Geoff 24:46
Shawn 34:31
Sammy Brew 24:31
Paul S 23:50
Conn 34:44

Scale
Brian D. 32:48
Kelvin 28:44
Roni A. 27:14
Cris A. 29:40
Steve Z. 27:14
Gina 25:55
Mike S. 29:25
Ellie 35:02
Susie 29:38
Lauren M 37:22 DUA
Chip 33:09 10@6'
Kyle 17:23
Oleg 36:04 10@6'
Jay E 39:19 6'
Mike W 34:46 (44#)
Sarah W 30:12 (80%)
Lisa A 26:25
Kara 14:00 (half)
Chris T 26:34 (attempts)
Jonathan 36:15 (20 attempts)
Nick Z 23:36 (6' 44# 14#)
Kim C 26:14 (RR)
Dawn 35:02 (14 to 8', DUA, attempts)
Susan 26:21 (DUA, attempts)
Barb 27:37 (10#, wall attempts, DUA)
Brian R 24:08 (84 DU in 6 min)
Vinnie 31:28 (WB depth, SU/DUA)
Mark B 26:30 (4rds, SU)
Becca 15:00 (3/4 scale)
Rachael 26:45 (scale)
Alexis 38:36 (12#)
Brynsie (ouchie)
Justin R 33:55 (15 WAA, 10 6')
Ryan B :)
Chris A 34:34 (45# kb, SU)
Steph V 32:42 (wall attempts but got 1st ever!)
Diego 41:23 (50DU)
Sharon 34:53 (26#, WAA+PU)
WW 28:30 (45# DUA)
Mike Fab 30:35 (6' wall)
Calvin 25:19 Su 6'
Gene 32:23 dua
Patrick 38:18 75sec Du
Oji 35:00 105du in 6m
Manisha 31:22 dua/10wb/26kb/wall scale
Jess S 38:43 wall scale
Tim H 36:36 scale
Kathleen 34:07 wall box
Alison 33:40 (13"box)
Borden 32:32 (DUatt, 6'wall)
Jackie 36:18 (DUatt-175reps, 12#, sans wall)
Andrew 34:52 scaled
Dan M 35:00 (6', 15#wb, 35#kb)
Travis 35:51 scaled
Derrick 40:00 (DUatt)
AL 41:33 (SU)

W.O.D.9.9.12

5 Rounds for max reps of:

Thrusters (95/135#)

Pull-ups

There is NO time component to this WOD.

Your score is the total reps of Thrusters and Pull-ups at the end of 5 rounds.

Quote:

"Whoever wants to reach a distant goal must take many small steps"

– Helmut Schmidt

Results:
John K. 133 (95#)
Erika 70 (73#)
Megs 84 (85# power cleans)
Lindsey 121 (35#/band)
Peterson 106 (95#)
Beth 72# (3 rounds, 55#/band)
Travis 103 (65#/ring rows)
Rebecca 88 (73#/band)
Tim M. 83 (Rx)
Derreck 86 (Rx)
Patrick 100 (95#)
Andrew 76 (75#)
Oleg 82 (115#)
Stasie 78 (45#/band)
JP M. 74 (75#/ROM/band)
Jay 102 (Rx)

W.O.D.9.8.12

Split Jerk

1-1-1-1-1-1-1

Cash out:

One Round of Helen

400M Run

21 Kettlebell Swings (35/55#)

12 Pullups

Quote:

"Remember that there is one thing better than making a living – making a life."

– Anonymous

Results:
 Kim G 103PR, 4:09 band
Flounder 200PR, 3:36 Rx
Manisha 70PR, 4:23 band
Mark C 190PR, 3:49 Rx
Jessssss 100PR, 5:47 band
Tracy 115PR, 3:39 band
Joy 95, 3:53 band
Rebecca 123PR, 3:04 band
Paul 225PR, 3:42 band
Sam B 235, 2:12 Rx
Kyle 115PR, 3:04 44#
Bre 105PR, 4:23 band
Arin 120PR 5:41 Rx
Megs 115, 3:05 Rx
Jackie 120PR, 4:28 band
Schaefer 250PR, 2:58 Rx
Jeremy 185PR, 5:28 ROM
Vin 260PR, --
Stacy 115PR, 4:12 band
Jason 265, --

W.O.D.9.7.12

Becky!

 Mike W.

 Mike P & Kim C

 Keith and John C

 Mark S.

AMRAP in 15 minutes of:

1 Pistol Right Leg, 1 Pistol Left Leg, 1 HandStand Push-up

2 Pistols Right Leg, 2 Pistols Left Leg, 2 HandStand Push-ups

3 Pistols Right Leg, 3 Pistols Left Leg, 3 HandStand Push-ups

....and so on until 15 minutes has elapsed.

Read:
Tips to help you set a deadlift PR by C. Plentus  

Quote: 

“We make a living by what we get, but we make a life by what we give.” 

-Sir Winston Churchill (1874-1965)

Results:
RX:
KT 7
Dan L 6
Mike P 8
John C 8(minus 1 rep) - paralette HSPU
Keith B 8(minus 1 rep) - paralette HSPU
JZ 9  
Jason 9
Paul 7
Tidmore 8
Tim Mcc 10 
Justin H 9
LP 8
Vin 8


Scale:
Wax ROMP
Susie B/SB
Dianne 9 B/SB
Balmer 5 scale
Rebecca 8 B/KU
Gina 8 B/KU
Tom 9 B/ROMH
Lam 9 ROMP/ROMH
Brian 11 B.SB
Ellie 8 ROMP/SB
Becca 9 B
Drew 9 B/SB
Roni 8 B/ROMH(1abm)
Cris 9 B(mf)
Kim 8 B/SB
Chip 8 ROMP/SB
Mark B. 9 B/ROMH
Lauren 11 B/SB 
Kim C 7 Rds
Sharon 7 rds
Andrea 7 rds
Mark s 8
Diego 6 ROM
Paul F 8 Rds
Chris T 10 Rds
Kara 11 Rds
Amanda  10 Rds
Mike W 6 Rds
Sarah W 10 Rds
Johnathan 7 Rds
King 9 ROMP/ROMH
Stacy 8 ROMP/SB
Breanna 8 ROMP/ROMH
Alexis 8 ROMP/ROMH
Steph 9 ROMP/ROMH
Justin R 8 ROMP/SB
Calvin 9 Green/SB
Denise 8 MF/abmat+plate
Dan M 7 Blue/SB
Andrew 7 abmat/Blue
Conn 7 plate/abmat
Stasie 10 Box/green
Becky C 9 Box
Andrew 7 abmat/Blue
Conn 7 plate/abmat
Stasie 10 Box/green
Becky C 9 Box
Schaefer 8 ab
PH 9 (box SB)
Brian R 9 (box ab)
Gene 7 (ab 5#)
Patrick 10 (gr)
Ben 9 (SB 5#)
Megs 7 (SB)
Arin 8 (ROM, MF)

W.O.D.9.6.12

5 Rounds for time of:

10 Box jumps (20/21"-24/25")

10 Squat Snatch (65/95#)

1 Rope Climb 20 ft

Community Notes:

Tonight will be the last chance to get your measurements done pre-challenge and complete the baseline WOD from Monday at open gym. If you are still thinking about the challenge, the rules are simple: Get measured, Do the baseline WOD, keep a Journal (Zone, Paleo or whatever your pleasure)---at the end of the month, hand in the journal, do the baseline WOD and get measured again.  There will be one team winner and one individual male/female.

Open gym starts at 6:30PM. There will also be a Steve's Club adult/kid WOD running in tandem with open gym. 

Quote: 
“Giving is a universal opportunity. Regardless of your age, profession, religion, income bracket, and background, you have the capacity to create change.”
Laura Arrillaga-Andreessen - Philanthropist

Results:
Rx
K.T. 21:10
Chip 21:13
Balmer 20:02
Cris A 18:40
Laura P 16:28
Ryan S 24:19
John Sch 22:58
Mike T 13:40
Keith B 18:58
Tim P 12:49
Jim C 18:59
Aimee 12:18

Scaled
Bekah 17:23 45/Rope Pulls
Peter 21:01 pulls
Kristin 19:39 (35#,RP)
Gina 21:45 (45#,pulls
Steve Z 19:49, (35#, pulls)
King 23:40 (15')
Pat P 22:13 (75#,pulls)
Susie 16:43 (50#,20/15pulls)
Sam Bo :(
Brian D 21:!5 (35#,4pulls)
Roni 23:34 (55#,pulls+rope)
Patrick 18:44 75 ROM
Dan L 14:10 75
Gene 21:75 95 pulls
Klutch 17:27 95 ROM
Derreck 20:31 95 pulls
Sharon 18:40 OHS pulls
Jess C 19:25 45 18'-20'
Travis Mc 24:53 65 pulls
Kyle N 12:35 45 ROM pulls
Geoff 15:45 65
Kathleen 20:24 35 ROM Pulls
Beth O 21:53 35#/pulls
Susan 20:03 53#/15ft
Kate C -ouchie
JP. M-23:49 35#/rope once 20ft/then pulls
Byrnsie 19:29 (4 rds)
Ryan 16:50 Rope pulls
Brian R 17:27 Rope pulls
Joe C 19:30 (75#/15ft)
Rob Ph 14:01 Rope pulls
Becca 16:46 4rds/rope pulls
Lam ouchie
WW 19:19 OHS 65#
Roman 18:25 75#
JZ 18:18 75#
Mike W 19:49 15ft/35#db

W.O.D.9.5.12

Deadlift or Sumo-deadlift

5-5-3-2-1-1-1

Time to pull a new 1 RM in either lift...athletes choice!

Community Notes:

There will be an team WOD for Steve's Club on Thursday at open gym. Any adults interested in joining, please contact Steph. 

Quote:

“One comes to believe whatever one repeats to oneself sufficiently often, whether the statement be true of false. It comes to be dominating thought in one's mind.” 

-Robert Collier

Results:
LaurenMerr. 195 PR
Gina 215 PR
Susie 150 PR
K.T. 225
Bekah 210
Wax 385 PR
King 245
Sam Bo ???
Kelvin 385
Drew 385
Dan M 265
Dianne 185/form
Ryan 425
Byrnsey 345 sumo
Steph V 345
Becky 210
Paul 325 sumo
Kim G 235
Justin H 315 PR
Jason H 295
Travis 345
Arin S 235 (35#PR)
Kate K 205 Sumo PR
Joy N 205 Sumo PR
Schaefer 385 PR
Joe C 315 PR
Vinny 400
Sharon 275
Denise 245 PR
Faby 385 sumo PR
Flounder 375 PR
Tim McC 345 sumo PR
Kate C 285
Tim H 330 sumo
Stacy H 215 PR
Manisha 165 PR (by 48#)
Gene 435
Ben 315 PR
Bre 195
Mark B. 380 PR
Calvin 365
Jim C 380 PR
Geoff 325 sumo PR
Sandy 230 sumo PR
Mike P 410 PR
Borden 375
Conn 335
Erika 195
Keith 410 PR
John C 475 PR (by 70#)
Andrew 305 PR
Melissa L. 195
Pam 205
Charles 275 sumo
Jackie 245 PR (by 30#)
Stasie 195 PR (by 10#)
Brett 185 PR
Rob 295 PR
Anne 213 PR
Fayth 193 PR
Mark 235 PR
Nick 365
Shoeless 465 sumo PR
Leslie 225 PR (by 35#)
Albert 420